![]() Sticking with dumbbells, a DB Single Arm Snatch or High Pull is a great alternative if you have a limiting injury to one arm.įinally, if you’re just not comfortable with the technique you can try a Med Ball Overhead Toss. They are basically the exact same movement, but with dumbbells instead of a barbell. If you don’t have a barbell, try DB High Pulls. Have hang snatch high pull in a workout, but you’re not able to do them? Here are a few alternatives you can use in their place. ![]() The differences are in the starting and finishing positions. A wide, snatch grip, and an explosive hip movement. Other common snatch variations are:Īll of these movements involve the same basic principles. The Hang Snatch High Pull is itself a variation of the Snatch, the full movement found in Olympic weightlifting. This usually leads to the bar then swinging back out away from them again as opposed to vertically.įocus on triple extension and let the bar strike come naturally. ![]() Instead of driving the hips into the bar, they will swing the bar slightly out away from their body so that they can then swing it back in and bounce it hard off the mid thigh. The other common mistake I see quite a bit is an athlete who focuses too much on trying to bounce the bar off the thighs. Adding weight to the bar is great, but make sure it doesn’t come at the expense of technique. This completely defeats the purpose of the lift. Then, instead of extending and pulling the bar high to the chest – they will ‘dive bomb’ their chest down towards the bar. The most common mistake I see with athletes usually begins with having too much weight on the bar. Pull the bar as high as possible and then guide the bar back towards the hips.įinish the rep by catching the bar with the upper thigh or releasing the bar and letting it fall to the floor. This will cause the bar to strike the legs on the upper thigh.Īs soon as full extension is reached, violently shrug the shoulders and begin pulling the bar, letting the elbows break out to the side. The shoulders will drive up and slightly behind the hips. The focus is on getting complete triple extension of the hips, knees and ankles. Now, aggressively extend the hips and drive the feet through the floor. You are now in the proper starting position for a hang snatch high pull. The barbell should now be resting about mid-thigh. Start with a slight knee bend and then hinge forward by pushing the hips back and allowing the shoulders to come either over the bar or even slightly in the front of the bar. Using your legs with a good flat back, pick the bar off the floor into a standing position.įrom here, set the back by squeezing the shoulder blades together and engaging the lats. Hook grip is strongly recommended although ultimately optional. Grip is wide, index finger on the snatch ring is a good starting point for most lifters – adjust as needed. Start with feet hip width apart, toes straight ahead or just slightly pointed out. In this article, I’m going to go through how to execute the hang snatch high pull along with common mistakes, variations & alternatives and finally what muscles the high snatch high pull works. Second, the use of a snatch grip, instead of a clean grip, doesn’t allow the lifter to be able to ‘muscle’ the bar with the arms and upper body in the same way they could with a narrower grip. This allows for the focus to be purely on great hip extension. The two main reasons why is because since there is no catch, there is less technique to worry about. The hang snatch high pull is one of my favorite exercises, especially with athletes, to work on hip explosion and triple extension.
0 Comments
Leave a Reply. |